Tools & Templates

The done-for-you stuff: calculate your macros, run the Ascension Split, follow the meal plans, shop the grocery list, and work the routines. Everything you need to execute, in one place.

Peptides Macro Calculator Training Split Meal Plans Grocery List Skincare Routine Haircut Guide De-Bloat Wardrobe Daily Standard Sleep Checklist Conversation Content Calendar

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Direct peptide source link for the advanced board. Keep this with the course tools, not the public header.

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Nutrition

Macro Calculator

Dial in your daily calories and macros. Adjust the sliders, pick your goal, and you've got your starting numbers.

Bodyweight — 175 lb

Height

Age — 22

Activity levelGoal

Your daily target

2,230kcal/day

Maintenance ≈ 2,790 kcal

175g

Protein

225g

Carbs

70g

Fat

Estimates using the Mifflin–St Jeor equation. Treat this as your starting target, then adjust from 2–3 weeks of scale trend, training performance, and mirror data. Protein ~1g/lb, fat ~0.4g/lb, carbs fill the rest.

Training

The Ascension Split

Day 1Push (Chest, Shoulders, Triceps)

Exercise	Sets	Reps	RIR
Incline DB Press 30-45 degree bench; deep stretch at the bottom, squeeze hands together at top to fire the upper chest.	4	8-12	1-2
Seated DB Shoulder Press Sit tall, ribs down, stop just short of lockout to keep tension.	4	8-12	1-2
Flat Machine or DB Press Overall chest mass; control the eccentric.	3	10-12	1-2
Cable Lateral Raise Lead with elbow/pinky, slow 2-3s lowering, no swinging. The V-taper money lift.	4	12-15	0-1
Overhead Cable Tricep Extension Long-head stretch builds the horseshoe.	3	10-15	1
Tricep Rope Pushdown Spread the rope at lockout and squeeze.	3	12-15	0-1

Day 2Pull (Back, Rear Delts, Biceps)

Exercise	Sets	Reps	RIR
Lat Pulldown (wide grip) Drive elbows down to hips for lat width; squeeze at the bottom.	4	10-12	1-2
Chest-Supported Row Removes momentum; pull elbow back toward hip for back thickness.	4	8-12	1-2
Single-Arm DB Row Full stretch at the bottom, big squeeze at the top.	3	10-12	1
Reverse Pec-Deck (rear delt) Light and controlled; fixes posture and rounds the shoulder.	4	15-20	0-1
Incline DB Curl Let the arm hang behind you for the stretch; elbows pinned.	3	10-12	1
Cable or Hammer Curl Constant tension; control the negative over 2-3s.	3	12-15	0-1

Day 3Legs

Exercise	Sets	Reps	RIR
Hack Squat or Leg Press Depth to at least parallel; control the descent, no bounce.	4	10-12	1-2
Romanian Deadlift Hinge at the hips, flat back, feel the hamstring stretch. Never round.	3	8-12	1-2
Leg Extension Pause and squeeze the quad at the top.	3	12-15	0-1
Seated or Lying Leg Curl Control the negative.	3	12-15	0-1
Standing Calf Raise Full stretch at the bottom, pause at the top.	4	12-20	0-1

Day 4Upper (Delt & Back Emphasis)

Exercise	Sets	Reps	RIR
Cable Lateral Raise Highest-leverage width work; high volume, clean form.	4	12-20	0-1
Lat Pulldown (neutral grip) Elbows to hips, squeeze lats.	4	10-12	1-2
Seated Cable Row Back thickness; initiate with the shoulder blade.	3	10-12	1
Incline DB Press Upper-chest shelf.	3	10-12	1-2
Machine Lateral Raise Burnout the side delts.	3	15-20	0-1
Reverse Pec-Deck Rear delt detail work.	3	15-20	0-1

Day 5Arms & Delts

Exercise	Sets	Reps	RIR
Cable Lateral Raise Side delts again - small muscle, recovers fast, train often.	4	15-20	0-1
EZ-Bar Curl Elbows pinned; no swinging.	4	8-12	1
Close-Grip Press or Dips Heavy compound triceps mass.	4	8-12	1
Incline DB Curl Stretched-position bicep builder.	3	10-15	0-1
Overhead Tricep Extension Long-head stretch.	3	12-15	0-1
Reverse Pec-Deck Round out the delts.	3	15-20	0-1

No-gym bodyweight track

Upper DayPush/Pull bodyweight

Exercise	Sets	Reps	RIR
Pike Push-ups Shoulder builder; elevate feet to increase difficulty as you progress.	4	8-15	1-2
Feet-Elevated Push-ups Targets upper chest; slow the eccentric to overload.	4	10-20	1-2
Pull-ups or Inverted Rows Use a doorway bar or row under a sturdy table; back width/thickness.	4	max	0-1
Pseudo-Planche Push-ups Hands by the ribs, lean forward; advanced chest/delt tension.	3	8-12	1
Chair or Backpack Lateral Raise Fill a backpack or use water jugs; the V-taper lift even at home.	4	15-20	0-1
Bench Dips Triceps; elevate feet to progress.	3	12-20	0-1
Backpack Curls Loaded backpack; pin the elbows.	3	12-15	0-1

Lower + Core DayLegs and core bodyweight

Exercise	Sets	Reps	RIR
Bulgarian Split Squat Rear foot on a chair; add a backpack to overload.	4	10-15 per leg	1-2
Walking Lunges Control the descent.	3	12 per leg	1-2
Glute Bridge Squeeze hard at the top; single-leg to progress.	3	15-20	0-1
Calf Raise (off a step) Full stretch at the bottom.	4	15-25	0-1
Hanging or Lying Leg Raise Core; control, don't swing.	3	12-15	0-1
Plank Brace hard; add time weekly to progress.	3	45-60s	n/a

Weekly progression rules

1Run double progression: stay at a weight until you hit the TOP of the rep range on every set, then add 2.5-5 lbs and rebuild reps from the bottom.
2Microload upper-body and small-muscle lifts with 1.25 lb plates when a 5 lb jump is too big.
3Keep RIR constant while the numbers climb - compounds at RIR 1-2, isolations at RIR 0-1. If a weight that was RIR 2 now feels like RIR 4, add load.
4Progression is not only weight: a slower negative, fuller range of motion, an added set, or tighter rest all count as overload.
5Log every working set (weight x reps x RIR) so 'beat last week' is concrete - you can't progress what you don't track.
6Add a set or two per lagging muscle every few weeks rather than all at once; never outrun your recovery.
7Deload every 6-10 weeks (or when lifts go backward / joints ache / motivation tanks): cut volume in half OR drop to ~60% intensity at RIR 4-5 for one week, keep eating and sleeping.
8If you stall on one lift: check RIR honesty, microload, add a set, swap the variation, or reset clean form. If you stall on EVERYTHING, fix recovery first - sleep 7-9h, protein ~0.7-1g/lb, lower stress.
9Train side delts and rear delts 3-5x/week - they're small, recover fast, and drive the V-taper; you can't easily overdo them.
10Beginners can run longer between deloads (every 8-12 weeks) and will build muscle and lose fat simultaneously in the first 6-12 months - don't program-hop; give a track at least 8 weeks.

Nutrition

Meal Plans

~2000 kcal (Cutting day)

2000 kcal · P188 / C180 / F56

Breakfast560 kcal

3 whole eggs + 3 egg whites
1 cup oats
handful berries

P38 · C55 · F22

Lunch510 kcal

6 oz chicken breast
1 cup cooked rice
large salad + 1 tsp olive oil

P55 · C50 · F12

Snack400 kcal

1 cup Greek yogurt
1 scoop whey
1 banana

P50 · C40 · F4

Dinner530 kcal

6 oz lean beef (90/10)
1 medium potato
broccoli

P45 · C35 · F18

~2500 kcal (Maintenance / lean-gain day)

2500 kcal · P190 / C275 / F75

Breakfast600 kcal

3 whole eggs
1.5 cup oats
1 banana
drizzle honey

P30 · C80 · F20

Lunch640 kcal

7 oz chicken breast
1.5 cup cooked rice
veg
1 tsp olive oil

P60 · C70 · F14

Pre/Post Workout410 kcal

1 scoop whey
1 cup oats or rice cakes + honey

P30 · C60 · F5

Dinner560 kcal

7 oz salmon
1 medium potato
asparagus

P45 · C45 · F22

Snack310 kcal

Greek yogurt
berries
handful almonds

P25 · C20 · F14

~3000 kcal (Lean-gain surplus day)

3000 kcal · P237 / C350 / F82

Breakfast800 kcal

4 whole eggs
2 cup oats
1 banana
1 tbsp peanut butter

P42 · C95 · F30

Lunch770 kcal

8 oz chicken breast
2 cup cooked rice
veg
olive oil

P65 · C90 · F16

Pre/Post Workout580 kcal

2 scoops whey
2 cup cooked rice or 60g oats + honey

P55 · C75 · F6

Dinner620 kcal

8 oz lean beef (90/10)
1 large potato
broccoli

P55 · C50 · F22

Snack320 kcal

Greek yogurt
granola
berries

P20 · C40 · F8

Nutrition

Grocery List

Proteins

▢Chicken breast
▢Chicken thighs
▢Lean ground beef (90/10)
▢Ground turkey
▢Eggs & egg whites
▢Greek yogurt (plain, high-protein)
▢Cottage cheese
▢White fish (cod/tilapia)
▢Salmon
▢Canned tuna
▢Shrimp
▢Whey or plant protein powder
▢Tofu / tempeh / edamame

Carbs

▢White rice
▢Brown rice
▢Potatoes
▢Sweet potatoes
▢Oats
▢Whole-grain bread
▢Whole-grain pasta
▢Quinoa
▢Beans & lentils
▢Bananas
▢Berries
▢Apples / oranges
▢Honey

Fats

▢Olive oil
▢Avocado oil
▢Avocado
▢Almonds / mixed nuts
▢Natural peanut/almond butter
▢Whole eggs
▢Fatty fish (salmon/mackerel)
▢Dark chocolate (85%+)

Veg & fruit

▢Spinach / mixed greens
▢Kale
▢Broccoli
▢Cauliflower
▢Bell peppers
▢Cucumber
▢Zucchini
▢Tomatoes
▢Asparagus
▢Green beans
▢Mushrooms
▢Carrots

Extras

▢Hot sauce
▢Salsa
▢Low-calorie BBQ / teriyaki sauce
▢Mustard
▢Garlic / onion / spices
▢Salt & pepper
▢Sparkling water
▢Coffee / tea
▢Rice cakes
▢Beef jerky
▢Frozen mixed vegetables (backup)
▢Reusable meal-prep containers

Skin

Skincare Routine

Morning (AM)

1
Cleanse
Splash with lukewarm water, or a gentle non-stripping cleanser if oily. Pat dry — don't rub.
Why: Removes overnight oil and sweat without stripping your skin barrier.
2
Treat (optional)
A light vitamin C or niacinamide serum — only once the basics are a habit, and keep it simple if your PM active is strong.
Why: Brightens, evens tone, and helps control oil over time. Not required to start.
3
Moisturize
Pea-to-dime amount over face and neck. Lightweight gel for oily skin, richer cream for dry.
Why: Hydrates and supports the barrier; even oily skin needs it — stripping oil makes you produce more.
4
SPF
Broad-spectrum SPF 30+ every morning, rain or shine. Reapply if outdoors for hours.
Why: The #1 defense against premature aging, dark spots, uneven tone, and lingering post-acne marks. Never skip.

Night (PM)

1
Cleanse
Gentle cleanser, lukewarm water, massage 20–30 seconds, rinse, pat dry.
Why: Properly removes the day's SPF, sweat, oil, and grime so pores don't clog overnight.
2
Treat
ONE active — start 2–3 nights/week and build up. Patch test first.
Why: This is the engine of real change: acne, texture, and tone. Stacking actives wrecks your barrier.
3
Moisturize
Lightweight or richer moisturizer over the top; 'sandwich' the active with moisturizer if it's drying.
Why: Seals in hydration and buffers the active so you stay comfortable and consistent.

What actually works

Broad-spectrum SPF 30+ — The single most important step — prevents aging, dark spots, uneven tone, and keeps post-acne marks from darkening.

Gentle cleanser — Cleans without stripping; harsh cleansers trigger more oil and irritation.

Moisturizer — Hydrates and supports the skin barrier for every skin type, including oily.

Salicylic acid (BHA) — Gets into pores; great for blackheads, oily skin, and clogged pores.

Benzoyl peroxide — Kills acne-causing bacteria; strong on active pimples (can bleach fabric — use white towels).

Adapalene / retinoid (OTC) — Best all-rounder — clears acne and improves long-term texture, tone, and aging. Start slow; expect an adjustment period.

Azelaic acid — Gentle; helps redness, post-acne marks, and mild breakouts — good for sensitive skin.

Niacinamide — Helps with oil, redness, and overall evenness; very well tolerated.

Vitamin C — Antioxidant that can brighten and even tone over time (AM use).

Hype to skip — Harsh apricot/walnut scrubs, expensive 'miracle' creams, and 10-step TikTok routines — these don't beat the basics.

Budget picks

Volume on top, Pompadour, Quiff

Avoid

Wide bulky sides, Flat low-volume tops

The Lean Face

De-Bloat Protocol

SleepGet 7-9 hours on a consistent schedule. Poor sleep spikes cortisol and water retention and gives a puffy, tired face. This is the single biggest de-bloat lever.

SodiumCut the obvious excess (fast food, chips, processed/packaged meals, restaurant takeout) without going zero-salt. A sudden high-sodium day shows up as facial puffiness the next morning.

AlcoholCut or minimize it. Alcohol dehydrates and inflames you and wrecks your sleep — minimizing it is one of the fastest visible face upgrades there is.

HydrationDrink enough water daily (roughly 2.5-3.5 L for most active guys, more with training/sweat). Being well-hydrated actually reduces water retention because the body stops holding on.

Food timingEat bigger meals earlier and keep the last meal of the night moderate (not a large, salty, high-carb feast) so you wake up sharper.

Sharp-morning routineDay before an event: low sodium, no alcohol, plenty of water, lighter earlier dinner, full night's sleep. Morning of: water on waking, light movement, no big salty breakfast, optional cold-water face splash.

What to avoidNever deliberately water-cut or dehydrate, and never skip meals to look 'flat' — stress-driven cortisol causes the exact puffiness you're trying to remove. De-bloat by living well.

Style

Wardrobe Essentials

tops

3-4 plain crew t-shirts in white, black, grey, navy (slim/athletic fit)
1 white or light-blue oxford button-up (slim/tailored fit)
1 fitted polo or knit polo
1 crewneck sweater or quarter-zip in a neutral
1 fitted neutral hoodie
1 long-sleeve henley for texture

bottoms

1 pair dark slim-straight jeans (no rips, no fading)
1 pair chinos in tan, olive, or grey
1 second pair chinos in a contrasting neutral
1 pair tailored shorts hitting just above the knee (warm months)

outerwear

1 overshirt or flannel (olive, grey, or navy)
1 versatile jacket (bomber, denim, or harrington)
1 structured shoulder jacket for stepping up

shoes

1 clean white minimal sneaker (leather or canvas)
1 Chelsea or clean leather boot for smart-casual
1 pair casual low-profile sneakers in a neutral

accessories

1 simple quality watch
1 leather belt that matches your shoe color (brown belt/brown shoes, black/black)
1-2 minimal jewelry pieces (chain or ring) in your undertone metal
1 pair sunglasses suited to your face shape
1 clean leather or canvas bag
1 signature fragrance applied lightly

Mindset

The Daily Standard

▢Train or move: gym day, or 8,000+ steps on a rest day
▢Hit your protein target: roughly 0.7-1g per lb of bodyweight
▢Drink about 3 liters of water
▢Sleep 7+ hours with a consistent wake time
▢Skin: cleanse AM + PM and wear SPF in the morning
▢Get 10 minutes of sunlight or take a walk
▢Keep one promise you made to yourself
▢Never miss twice - if you miss a non-negotiable, the next rep is sacred

Recovery

Sleep Checklist

▢Fixed wake-up time set for every day — including weekends (within ~30–60 min)
▢Targeting 7–9 hours asleep (plan ~8–9 hours in bed)
▢Got bright light / sunlight within 30–60 min of waking (5–10 min)
▢No caffeine after ~2 PM
▢Started a 60-minute screen-free wind-down before bed
▢Phone on a charger across the room — not in arm's reach
▢Bedroom is cool (65-68 F / 18-20 C), dark, and quiet (mask/earplugs if needed)
▢Front-loaded water earlier in the day so you're not waking up to pee
▢Did a short shutdown ritual (5-min breathing, tomorrow's top 3, or a short walk)
▢No big meal or alcohol right before bed

Presence

Conversation Playbook

Openers

"How do you know [host]? (the universal party opener — never fails at any gathering)"
"First time here too? I genuinely have no idea what I'm doing. (shared vulnerability disarms)"
"Is the [drink/dish] here actually worth it, or am I about to be disappointed?"
"How many sets you got left on that? No rush, just planning my next move. (gym, practical, low-pressure)"
"This line is moving way slower than the other one — you waited for the good coffee too?"
"Okay I have to ask about [the dog / the band tee / the book] — what's the story there?"
"Random question, but you seem like you'd know — is this place any good?"
"You look like you actually know what you're doing here. I'm new — any tips?"

Follow-ups

"Wait, tell me about that — how'd you get into it? (opens a door nobody can resist)"
"Big move/change — are you excited about it or is it kind of weird? (pull the emotional thread, not the factual one)"
"What's been the highlight of your week so far?"
"See, that's the [Denver / artist / hometown] in you talking. (callback to something they said earlier)"
"What's something you're really into right now that most people don't know about you?"
"Okay that's interesting — why that, though? What pulled you toward it?"
"So how's that actually been for you — better or worse than you expected?"
"I love that. What got you started with it in the first place?"

Exits & number close

"This was a genuinely good conversation — I've gotta get back to my people, but let's keep talking. What's your number? (clear, warm, no games)"
"I'm heading out, but I really enjoyed this. If you're up for grabbing a coffee sometime, put your number in. (lead with a specific next step)"
"Hey, I want to introduce you to [friend] before I take off — you two would actually click. (graceful group exit via host energy)"
"Let's grab a coffee Thursday at 6 — does that work? (the clear, specific ask: lead, don't pressure)"
"It was really good meeting you — I'll let you get back to it. Take care. (clean exit when the energy isn't mutual; no hard feelings)"
"I've got to run, but this was fun. Follow me / add me here and let's continue it. (low-pressure social close)"
"All good, take care. (the warm, graceful response to a no — said genuinely, then you actually move on)"

Brand

14-Day Content Calendar

Before photo + 'Day 1 of my full glow-up — follow the whole journey' (establish the angle and the stakes)

before/after

'5 things I wish I knew before I started getting in shape' — specific, no fluff

hard-won-lesson (growth)

Day-in-the-life: your actual training + meals, narrated honestly

day-in-the-life (nurture)

Myth-bust: 'You don't need to do 100 sit-ups for abs — here's what actually got me lean'

myth-bust (growth)

How-to: your exact skincare routine that cleared your skin, step by step

how-to / tutorial (nurture)

'POV: you're skinny-fat and don't know whether to bulk or cut' — relatable struggle

relatable-struggle (growth)

Week 1 recap + answer the top comment from this week's posts

Q&A / recap (nurture)

Transformation timeline: 'Month 1 vs now' side-by-side with what changed

transformation-timeline (growth)

The un-glamorous: the 5am alarm / the meal you didn't want to eat

behind-the-scenes (nurture)

'3 grooming details that instantly made me look better' — fast, high-save

hard-won-lesson (growth)

How-to: your full meal-prep for the week on a tight budget

how-to / tutorial (nurture)

Myth-bust: 'Confidence isn't something you're born with — here's how I actually built it'

myth-bust (growth)

Respond to your most-asked question on camera

Q&A (nurture)

Two-week progress update: honest wins + what's hard right now, re-hook new followers to the journey

before/after-update (growth)